Squat & upper pull strength + couplet
3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
9 scap push-ups or push-ups
12 air squats
+
Every 3:00 for 15:00 (5 sets):
5 front squats
1-2 strict pull-ups – weight or band-assist to make all sets challenging
+
AMRAP in 7:00:
14 toes-to-bar
14 tough alternating reverse lunges, dual DBs @ shoulders
OR
AMRAP in 7:00:
28 squat cleans, 135
28 muscle-ups – your choice bar or ring
+
5:00-10:00 coach-led mobility